Okuwukuphela "Ukuhlanzwa" Kwangempela Okufanele Ube Ukulandela

-Delile

• I-Kefir
• Ama-leeks
• Ubhatata
• Amajikijolo
• Igciwane likakolweni
• Imifino eluhlaza
• Amantongomane
• Buyekeza kwe-

Sikufisela u-2015 omuhle! Manje njengoba izenzakalo zamaholide seziphelile, cishe usuqala ukukhumbula wonke amazwi athi "Unyaka Omusha, Omusha" owawufunga ukuthi uzonamathela ngoJanuwari.

Ukuze uqalise uhlobo olusha lwemithi, kuyalinga ukufisa ukulungiswa okusheshayo kwemikhuba yokudla engcono (ekubhekeni, ukuhlanza ujusi wezinsuku ezinhlanu). Kodwa iqiniso liwukuthi, lokho kuqalisa kabusha okushesha kakhulu kuyaqabukela kusebenze. Uma kukhona, uvele uzincishe izidingo zokudla eziyisisekelo ezikusiza ukuthi usebenze kahle, okwenza umzimba wakho uhlehle kanzima ngemva kokuphuma kumodi yendlala. Ekugcineni, uvame ukuzuza emuva ngaphezu kwesisindo samanzi olahlekelwayo. (Noma kunjalo, zisathandwa-hlola Ukudla Okuphezulu Kwe-10 Detox ka-2014.)

Kukhona "ukuhlanza" okukodwa okufanele ukwenze, futhi lokho kungukudla okusimeme kokudla okuphelele okunekhono lokukhipha isistimu yakho yobuthi, ukukhuthaza ukusebenza kangcono kwezitho zomzimba nokusula ipheshana lakho le-GI ngendlela enempilo. Nazi izihluthulelo zokuhlanza: sika yonke imfucumfucu esetshenzisiwe ekudleni kwakho ngenkathi ungeza i-fiber, ama-probiotic, nokuhlanza ama-antioxidants asiza ngenqubo yokukhipha ubuthi emzimbeni. (Oh, futhi: indlala ayimenywanga kuleli phathi!) Lapha, sihlanganise ukudla okufanele ukungeze empilweni yakho kulo Januwari ukuze uthole i-detox engcono kakhulu kuwe. (Usafuna okwengeziwe? Zama okukodwa kwalokhu Oku-4 Okungasebenzisi Ijusi Nokukhipha Ubuthi.)

I-Kefir

Izithombe zeCorbis

Ngaphezu kokudutshulwa okwanele kwamavithamini e-B ukukhuthaza ukwakheka kweseli, lo mkhiqizo wobisi ovutshiwe nawo ungumthombo obulalayo wama-probiotic ahlukahlukene, amabhaktheriya anempilo ahlanganisa ikholoni yakho. "Lawa ma-probiotic avikela uhlelo lwakho, ngoba udonga lwakho lwesisu luyisithiyo esibalulekile sokugcina amagciwane engekho," kusho uMelina Jampolis, MD, uchwepheshe wezokwelapha kanye nomlobi Ukudla Kwekhalenda. "Ama-probiotics agcina lolo donga lunempilo, olusiza ngokukhipha ubuthi."

Ama-leeks

Izithombe zeCorbis

Laba bazala abanganakwa kaningi begalikhi no-anyanisi bangumthombo owesabekayo wama-prebiotic, okusho ukuthi asiza ukondla lawo ma-probiotic alusizo avikela futhi afuthe uhlelo lwakho. "Futhi angumthombo omuhle wama thiols, polyphenol kanye nama-antioxidants, asiza ukuvikela uhlelo lwakho kuma-radicals amahhala akhiwa ngesikhathi senqubo yokuqeda ubuthi noma ekuvezweni kwemvelo," kusho uJampolis. "Futhi, aqukethe imisoco esekela i-detox enempilo, kuhlanganise ne-manganese." Zibuye zibe nesengezo esisezingeni eliphansi kakhulu lesobho esiphundu, noma ungazisusa ngamafutha omnqumo amancane ukunonga ezinye izitsha.

Ubhatata

Izithombe zeCorbis

Noma isizini yabo yokuqala yokukhonza (iwela ngamaholide) isidlulile, lezi zimfucumfucu ezimnandi zilayishwa nge-beta carotene, i-antioxidant ebalulekile esekela i-detox. "Futhi zigcwele i-fiber, isilinganiso esinempilo samavithamini C no-B amavithamini, konke okusiza ukuxhasa ubuthi emzimbeni." Gcoba ibhotela noshukela, noma kunjalo, futhi uzoyilahla izinzuzo zokuhlanza. Zihlanze futhi udle zingadlali, wengeze kumasaladi, noma ufafaze isinamoni ukuze uthole uhlangothi olumnandi.

Amajikijolo

Izithombe zeCorbis

Ama-Strawberry ayimithombo enamandla okunomsoco agcwele uvithamini C (ukuze anciphise ama-radicals mahhala ezithweni ezifana nesibindi) nama-anthocyanins (okulwa nomdlavuza, ukuvuvukala, ukunciphisa imisoco esekelwe ezitshalweni,). "Zombili lezi zidlala indima ekukhipheni ubuthi obunempilo," kusho u-Jampos. "Futhi, amajikijolo acebile nge-fiber, amakhalori aphansi, futhi anambitheka kakhulu." Uma zingekho ngenkathi, ungakhetha ama-strawberry afriziwe ukuze uthole inzuzo efanayo. UJampolis uphakamisa ukuwafaka kuma-smoothies nge-yoghurt engewona amafutha ngesidlo sasekuseni esihlwabusayo nesinempilo.

Igciwane likakolweni

Izithombe zeCorbis

Izikhathi eziningi, ukukhipha ubuthi emzimbeni kumayelana nezengezo ezincane nezinguquko. "Uma sithi 'i-detox yemvelo,' empeleni imayelana nokushintsha ukudla kwakho ukuze ukwenze kube nempilo nakakhulu," kusho uKeri Gans, MS, RD, umbhali wezincwadi. Ukushintsha Ukudla Okuncane. Igciwane likakolweni lingezwe elilodwa. Inkomishi yekota nje ipakisha uvithamini E obalulekile (ozingela ama-radicals mahhala emzimbeni), kanye ne-folate kanye no-4 gram wefayibha wokuya phansi okunempilo nokujwayelekile. Ungayingeza cishe kunoma yini-ama-smoothies, ama-muffin, iyogathi, ama-pancake, ama-casseroles, uhlu luyaqhubeka. "Zama igciwane likakolweni elincane ku-oatmeal nebhotela le-alimondi ngesidlo sasekuseni ukuze uqale usuku lwakho kahle," kusho uGans.

Imifino eluhlaza

Izithombe zeCorbis

"Uma imifino iba luhlaza, iba ngcono," kusho uGans. "Lokhu kufaka phakathi i-broccoli, amahlumela ase-brussels, i-kale, i-asparagus, ubhontshisi wezintambo, ubhontshisi obuluhlaza, isipinashi nemifino ye-collard." UGans uthi isidlo ngasinye sakusihlwa kufanele sibe nohhafu wepuleti lemifino elwa ne-antioxidant, elwa nama-radical-free-radical-fighting ukusiza ukukhuculula uhlelo lwakho lobuthi. Imifino yeCruciferous ikakhulukazi, ifakazelwe ukuthi iyasiza ukulwa nokulimala kwe-DNA, ukuvimbela ama-carcinogens futhi kunciphise nokuvuvukala emzimbeni - umthombo oyisisekelo wokuguga nezifo. Amaphuzu ebhonasi uma uthola imifino yakho ibe yi-omelet yasekuseni noma i-smoothie, noma njengehlangothini lesidlo sasemini, futhi. (I-Pssst ... umthamo onenhliziyo we-fiber engancibiliki lapha nawo ubalulekile ekuhlanzeni amathumbu akho ngokunyakaza kwamathumbu okunempilo, ngakho-ke uzizwa uzacile futhi uncipha esikhundleni sokuthi, eh, ugcwele kakhulu.)

Amantongomane

Izithombe zeCorbis

UGans uthi ungumthandi omkhulu wembewu, amantongomane kanye nama-nut butter, futhi asikho isikhathi esingcono sokuzifaka eziningi ekudleni kwakho kunangesikhathi sokukhipha ubuthi emzimbeni. "Amantongomane azosiza ukufaka i-fiber ekudleni kwakho, futhi ukuxubana kwamaprotheni, i-fiber, i-omega-3s kuzonciphisa indlala kanye nama-radicals mahhala," kusho uGans. Ama-alimondi, ikakhulukazi, ayindlela engcono kakhulu yokubheja. Umthamo kavithamini E uzosebenza ngokumelene nokuvuvukala okulimazayo, ukukhuthaza ukugaya okunempilo, futhi kungahle kusekele iphrofayili enempilo ye-lipid kanye nengozi ephansi yesifo senhliziyo ngokuhamba kwesikhathi. Ziyisidlo esilungele ukukugcina unamandla phakathi nosuku.

Buyekeza kwe-